Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Strict Press (1-1-1-1-1)
MAX OUT!!!
Deltoid Destruction (Time)
3 Rounds for time of:
Run or Row 400 meters
15 Strict Press 75/53
15 Push Ups
*RELOADED use 35/25 Dbs
THIS IS A SPRINT!
12 minute time limit
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Abdominal Supplement 61 (No Measure)
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
RX+ = 2 rounds in under 15 minutes
Deltoid Destruction (Time)
3 Rounds for time of:
Run or Row 400 meters
15 Strict Press 75/53
15 Push Ups
*RELOADED use 35/25 Dbs
THIS IS A SPRINT!
12 minute time limit
Tuesday
Mathematics (Time)
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees *Scale to a very difficult ring row.#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Mathematics (Time)
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees
*Scale to a very difficult ring row.
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Mathematics (Time)
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees
*Scale to a very difficult ring row.
